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  6. Pumpkin seeds vs. Crackers

Pumpkin seeds vs. Crackers — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and crackers

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, and potassium; however, crackers have more vitamin B1, vitamin B2, vitamin B3, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 89% more.
  • Pumpkin seeds have 15 times more magnesium than crackers. Pumpkin seeds have 262mg of magnesium, while crackers have 18mg.
  • Pumpkin seeds are lower in sodium.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Crackers, standard snack-type, regular.

Infographic

Pumpkin seeds vs Crackers infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +1355.6%
Contains more PotassiumPotassium +678.8%
Contains more CopperCopper +563.5%
Contains more ZincZinc +2002%
Contains less SodiumSodium -97.5%
Contains more CalciumCalcium +118.2%
Contains more IronIron +21.8%
Contains more PhosphorusPhosphorus +169.6%
~equal in Manganese ~0.491mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1123.5%
Contains more Vitamin B2Vitamin B2 +776.9%
Contains more Vitamin B3Vitamin B3 +1421.7%
Contains more Vitamin B5Vitamin B5 +644.6%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more FolateFolate +922.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Crackers DV% diff.
Zinc 10.3mg 0.49mg 89%
Copper 0.69mg 0.104mg 65%
Fiber 18.4g 2.3g 64%
Magnesium 262mg 18mg 58%
Vitamin K 69.3µg 58%
Vitamin B1 0.034mg 0.416mg 32%
Sodium 18mg 726mg 31%
Vitamin B2 0.052mg 0.456mg 31%
Polyunsaturated fat 8.844g 13.137g 29%
Vitamin B3 0.286mg 4.352mg 25%
Potassium 919mg 118mg 24%
Protein 18.55g 6.64g 24%
Phosphorus 92mg 248mg 22%
Folate 9µg 92µg 21%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Selenium 6.7µg 12%
Fats 19.4g 26.43g 11%
Iron 3.31mg 4.03mg 9%
Saturated fat 3.67g 5.562g 9%
Calcium 55mg 120mg 7%
Vitamin B5 0.056mg 0.417mg 7%
Calories 446kcal 510kcal 3%
Carbs 53.75g 61.3g 3%
Vitamin B6 0.037mg 0.063mg 2%
Choline 9.6mg 2%
Monounsaturated fat 6.032g 6.553g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 59g N/A
Sugar 8.18g N/A
Vitamin A 3µg 0µg 0%
Manganese 0.496mg 0.491mg 0%
Trans fat 1.076g N/A
Tryptophan 0.326mg 0.084mg 0%
Threonine 0.683mg 0.193mg 0%
Isoleucine 0.956mg 0.246mg 0%
Leucine 1.572mg 0.471mg 0%
Lysine 1.386mg 0.103mg 0%
Methionine 0.417mg 0.112mg 0%
Phenylalanine 0.924mg 0.331mg 0%
Valine 1.491mg 0.294mg 0%
Histidine 0.515mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +179.4%
Contains more WaterWater +43.3%
Contains more OtherOther +52.6%
Contains more FatsFats +36.2%
Contains more CarbsCarbs +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -34%
Contains more Poly. FatPolyunsaturated fat +48.5%
~equal in Monounsaturated fat ~6.553g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.